Any one have any expiernce with Max OT training?I'm on my 2nd day and wondering what to except routine is listed below and excersises are switched every 4 weeks.Up until last week I was on a 5 day split with reps around the 8~12 range,I noticed my lifts were very weak so I figure I switch to this to get my lifts up.My main concern is will I gain muscle mass with this type of routine?
And yes my diet is perfect!
Max-OT
Training Split:
Monday – Legs
Tuesday – Arms and abs
Wednesday – Shoulders and traps
Thursday – Rest
Friday – Chest
Saturday – Back
Sunday – Rest
Weeks 1-4: Monday – Legs:
Barbell squats: 3 sets x 4-6 reps
Leg press: 2 sets x 4-6 reps
Stiff-legged deadlifts: 3 sets x 4-6 reps
One-legged calf raises: 3 sets x 4-6 reps
Sitting calf raises: 2 sets x 4-6 reps
Tuesday – Arms & Abs:
Barbell curls: 2 sets x 4-6 reps
Hammer curls: 2 sets x 4-6 reps
Preacher curls: 1 sets x 4-6 reps
Close-grip bench press: 2 sets x 4-6 reps
Weighted tricep variation dips: 2 sets x 4-6 reps
Skull crushers: 1 sets x 4-6 reps
Palms-down dumbbell wrist curl: 2 sets x 4-6 reps
Palms-Up Dumbbell wrist curl: 2 sets x 4-6 reps
Decline sit-ups with weight: 2 sets x 8-12 reps
Leg raises with weight: 2 sets x 8-12 reps
Wednesday – Shoulders & Traps:
Shoulder press 3 sets x 4-6 reps
Upright rows 2 sets x 4-6 reps
Bent over lateral raises 2 sets x 4-6 reps
Dumbbell shrugs 2 sets x 4-6 reps
Barbell Shrug Behind The Back 2 sets x 4-6 reps
Friday – Chest:
Incline Barbell Press 3 sets x 4-6 reps
Decline Flyes 3 sets x 4-6 reps
Dumbbell Press 3 sets x 4-6 reps
Saturday – Back:
Wide Grip Chin ups 3 sets x 4-6 reps
Bent-Over Barbell Rows 3 sets x 4-6 reps
Behind the Back Lat Pulldowns 3 sets x 4-6 reps
Hyperextensions 3 sets x 4-6 reps
